9 Foods You Need to Eat to Build More Muscle

Lisa Marie ConklinMay 22

If you want to build muscle—to torch calories and get sexy definition—you have to give your body the building blocks it needs, and that means protein. These are the foods that will make pumping iron pay off. (Hint: A delicious tropical fruit is one of them!)

How much protein we need

istock/fcafotodigital

The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight—that’s about 46 grams per day for a woman and 56 grams per day for a man. However, that number could vary wildly depending on your daily caloric intake and physical activity. “If you’re strength training, your body requires more protein than the average person in order to repair muscle that’s broken down during training and build new muscle tissue,” says Lisa Davis, PhD, chief nutrition officer at Terra’s Kitchen. “The average weight lifter may need 1 gram of protein per kilogram of body weight, whereas a professional body builder may need 1.5 grams per kilogram of body weight. Don’t miss the 7 signs you’re not getting enough protein.

Soybeans

istock/ithinksky

Soybeans have a high protein profile—just one cup, roasted, has a whopping 37 grams. Soy also comes in the form of soy milk, tempeh, miso, and tofu. “Firm tofu packs 10 grams of protein per half cup, and the firmer the better when it comes to amount of protein,” says Dr. Davis. Soy is also rich in magnesium, a nutrient needed for energy metabolism, especially when you’re pumping iron (or any weight-bearing exercise) to build muscle. It also plays a vital role in muscle growth and repair. In fact, magnesium is so key to muscle building that some research suggests taking supplements when you’re doing resistance training to help increase strength further, according to Krissy Kendall, PhD, of bodybuilding.com. “Low levels can lead to fatigue, lethargy, reduced powered output, and muscle cramps,” she adds.